Lower Body Dynamic effort (power) *Warning- this workout is hard. If you are a beginner, you might want to look back at some older/other leg workouts for today.

General Warm Up

25 Air squat

12/12 lunges

25 Stiff Leg Deadlift

25 leg ext.

25 Weighted Ab crunch

4 x

complete within 15 min

Then:

Front squat

Work up to heavy.

Do this as you see fit, but it should look something like this:

10 @ 45 lb

5 @ 65 lb

5 @ 95 lb

2 @ 115-135

Go up in singles until you can no longer lift with good form (make sure to rest 3-4 min between heavy sets)

Then:

Take 70% of that 1 RM number and load that on the bar.

6 reps x 6 sets @ 70% 1 RM

Rest 60-90 seconds between sets

Then:

6 Deadlift @ 75% 1 RM (use 135 if you don’t know your 1 RM)

10/10 Split Squat (also known as split jump or jumping lunges)

6 Rounds

Rest as little as possible.

Then:

5 Heavy Goblet Squat (heavy would be considered 60-80 lbs)

5 Broad jumps

5 Rounds

Rest 90 sec between sets

Then:

Cool Down